Facebook just showed me this photo. It was from five years ago. I remember thinking at the time, “Getting a bit tubby there. You really need to lose weight.” Apparently I didn’t take that advice for a long time. Now, as I come to the end of the first phase of my body changing journey, I’d like to reflect back on some lessons that I’ve learned along the way and let you know my plans for the future. Hopefully you can learn something from my experiences that will make your own journey even easier.
Progress so far
I started this journey around 212 pounds and am, as of this morning, 167.4 pounds (45 pounds for those of you bad at math). It has taken exactly 7 months and 4 days to get to this point. Most of my progress was made on the Kinobody Aggressive Fat Loss (AFL) program. I have very strictly monitored my caloric intake and tracked my protein, fat, and carbohydrate intake. I’ve worked out three times a week (45 minute weight workouts) and walked on the off days. I haven’t done any running or high intensity cardio workout except for recreational (riding a bike with the kids) or situational (sprinting to get out of the rain).
As for the 45 pounds, I’ve actually lost more than 45 pounds of fat, because I’ve added some muscle along the way. For example, today I did 6 chin ups with 50 pounds attached. When I started I could barely do four bodyweight chin ups. For the purposes of this post, I’ll guesstimate five pounds of muscle for a total of 50 pounds of fat gone.
It’s Wednesday night as I type this, and on Friday, my relationship with Aggressive Fat Loss will end. I am officially going to lean bulk. This means that I am going to eat in a controlled caloric surplus for the express purpose of gaining muscle. And that’s where the topic of superstitions comes in. I don’t mean fear of black cats or bad luck for breaking a mirror. I’m referring to the psychological term superstition. It refers to the belief that if success is accompanied by a random event, the person (or animal) will associate the event with success. (Also works for bad things too.)
This is the product of our own brains working against us. Our brains are designed to recognize patterns. We are hard wired to learn from our experiences and continue what has worked in the past. This is known as heuristics. Unfortunately, our brains can also recognize patterns even where none exists, and this is especially true when it comes to losing weight. Losing weight is a very long, intentional process. Even though it all comes down to a caloric deficit, there are a large number of variables to account for, and the research is often controversial with multiple credible researchers lining up on opposite sides of a given issue.
So when a person successfully loses a lot of weight, they become highly attached to any behavior or action that occurred during the process, even if the action had no or minimal effect on their weight loss. When I first started AFL, the recommendation in the program is walk 45 – 60 minutes on the days you don’t lift weights. It just so happens that 3 laps around my neighborhood takes about 55 minutes, so that’s what I did four times a week for several months. Then, midsummer, I participated in a steps competition at work (team with the most steps after eight weeks wins a Fitbit…most inefficient way in the world to win something if you ask me). Toward the end of the competition, I was doing 5 laps around the neighborhood. Even though it was miserable, took too long, and my feet hurt and got blisters, once the competition had ended I was actually afraid to go back to only 3 laps. “What if my weightloss stalls? What if the only reason I was losing weight was the extra calories of the extra two laps?” You get the idea.
What about this bulking thing?
Most people who begin this Kinobody journey by cutting a lot of weight don’t plan to simply get thin. Once they’ve lost weight, the goal is usually then to gain muscle mass. The problem is that after months of working hard to lose weight, they become afraid to eat more. When you’ve deprived yourself for seven, eight, even 24 months to get thin, the last thing in the world you want to do is get fat again.
The problem of, course, is that it’s impossible to build a significant amount of muscle while maintaining a deficit. Heck, it’s practically impossible to build muscle while eating maintenance calories. To grow muscle, you really need a surplus. So the one thing that a person needs to do in order to build muscle is the one thing that person is afraid of—even when they know better. I’ve seen it dozens of times on the Kinobody Facebook group. I’ve even experienced it myself even though my plan was always to bulk after losing the weight, and even though I’ve been far more successful losing weight than I ever thought I could be. After all, my weight trend has been up for the last 15 years.
Casting out fear
So let’s run some numbers and see just how silly it is to be afraid of bulking. The Kinobbody Greek God program recommends a lean bulk of about 1900 extra calories per week. On the Facebook group, there is a current controversy over whether beginners and intermediates should follow that recommendation or do a slightly larger bulk of 3500 calorie weekly surplus (500 extra calories per day). Now if you remember your fat math, one pound of fat is 3500 calories. So if every single calorie of surplus went into fat, I’d gain one pound of fat per week. It would take me 50 weeks (an entire year) to gain all that fat back.
Let’s say, just half of the surplus calories get funneled into fat, then in one year, I’d gain 25 pounds of fat. And if just a quarter of the calories go into fat, then I’d only gain 12.5 pounds of fat in a year’s time. Now I’m only planning on bulking through March (7 months), so in that time, assuming 25% of the surplus going into fat, I could expect approximately 7.5 pounds of fat. From my experience with AFL, It should only take about 2 months to lose those 7.5 pounds of extra fat.
So don’t fear the bulk. Embrace the bulk. Seven months of eating 3000 calories instead of 1925 calories. You get to eat that way all through Thanksgiving, Halloween, and New Year! You even get to eat that way for Valentine’s Day. If you really want to go to town, save 200 calories each day, and have an extra 1200 calories for an epic 4200 calorie day (a solid Thanksgiving plan).
Don’t cut too long
The decision to stop cutting and start bulking is complicated. The general recommendation is cut until you’re about 10% body fat, and then bulk until you’re about 15% bodyfat, and then lean down again. I’m only about 13-14% body fat, and I haven’t quite hit my leanness goals (as defined by waist measurement and having a six pack). So why am I bulking? Three reasons.
The longer you cut, the harder it becomes. I’ve been cutting for 7 months now. At first my daily calories were 2000, and I lost almost 2 pounds a week. Now my daily calories are 1815, and I lose less than half a pound a week. As you lose weight, your body doesn’t need as many calories. That makes it progressively harder to keep losing weight.
Cutting is stressful—quite literally. Your body thinks you’re going to starve to death and tries to mitigate things by losing excess muscle. So you have to do heavy strength training to convince your body to hold on to muscle and lose fat instead. This causes your body to be stressed. Eventually, your body will adjust hormonally to reduce your metabolic rate. This was the subject of the Biggest Loser Study that I discuss here.
Cutting is also stressful mentally.
Bulking gives you a mental break and resets your hormones. Most importantly it allows you to gain muscle. At my current weight, I probably would have to lose 7-8 pounds of fat to achieve a 10% bodyfat. I would look ridiculously skinny at 160 pounds, and it would probably take 3-4 more months. By lean bulking I’ll add hopefully 10-15 pounds of muscle in the next seven months with only a small amount of fat. Then when it comes time to lose the fat, I can do so at a higher (more enjoyable) daily calorie intake, and it won’t take as long to lose, so it won’t be as stressful. So that’s the plan.
I had already been considering pursuing a lean bulk when Greg came out with this video, confirming my decision.
Why do you keep emphasizing lean bulk?
A lean bulk is a controlled bulk. In my case, 500 calories over maintenance, or about 3000 calories per day, while maintaining an appropriate macronutrient balance. The traditional way of bulking is just eat a lot, which is of course how I got into this problem in the first place. So don’t just bulk. Lean bulk!
Here is one of my go to recipes for a high protein, low calorie meal. One of the most challenging things that a lot of people just starting on higher protein diets face, is that’s actually quite difficult to eat enough protein. A lot of people end up relying on protein shakes to get enough protein. Others find themselves choking down dry, tasteless chicken breast. When I first started the Kinobody Aggressive Fat Loss Diet, I had to eat 160g of protein, and often found it hard to get enough protein in while enjoying it, until I came up with this solution.
Here’s a recipe that makes a large amount of chicken breast taste amazing and features a large amount of vegetables in an equally satisfying format. For a little while I was eating this every single day. The main reason I stopped is that it takes a while to prep, and personally, I like it fresh—not left over. I still eat this once or twice a week, but I’ve switched to Taco Shredded Chicken for my daily protein intake due to its easier prep.
Chicken breast (variable amounts; depending on what else I’m eating that day, it’s usually 300 – 450 g raw)
Coconut oil (1 tsp)
Garlic powder to taste
Assorted Vegetables (some common choice for me
Bell peppers of various colors
Sauces of choice (some fun choices
Soy Sauce (with or without honey)
Lime juice and lemongrass
Chop the vegetables and weigh each one (for logging in myfitnesspal).
Cut the chicken into small pieces or strips and season with a small amount of salt
Heat a 1/2 teaspoon of coconut oil over medium heat and saute the chicken with as much garlic as you like.
Just before the chicken is completely done, hit it with some sauce.
Put the chicken in a bowl and set aside
Add another 1/2 teaspoon of coconut oil to the pan and saute the vegetables.
When the vegetables are still al dente but almost ready, hit them with some sauce.
Return the chicken to the pan and stir.
Plate and eat.
That’s pretty much it. You can eat it as is or serve it over rice if you want to up your carb/calorie count. I usually use about 3/4 cups (cooked) of jasmine rice. If you want to kick the flavor up a notch, add the rice to veggies.
Chicken Stir Fry for the Whole Family
Macronutrients for this meal.
A typical meal of say 400g of chicken, 150g of zucchini, and 100g of carrots (with the coconut oil) is:
The same meal with 3/4 cups of cooked jasmine rice is
That meal will satisfy you for several hours and set you up very nicely to have a whatever you want for dinner and have 300 caloaries left for dessert. (Well, that’s what it does for me anyway.)
What if I need to cook for my whole family?
No problem. You do everything the same except that you need to do some 7th grade math (ratios and proportions). Say that you’re going to cook 800g of chicken for the whole family, and you need to eat 300g of chicken. That gives you a ratio of 300:800 or 3:8. You just apply that ratio to each ingredient to log it in myfitnesspal. To figure out your total serving, when the whole dish is done, weigh the entire amount of food, and apply the same ratio to the total weight.
If that explanation was too difficult, I’ve created a spreadsheet that you can just fill out. Fill in the total weight for each ingredient, the total weight, and your desired serving of chicken (raw), and it will automagically calculate everything for you.
If you listen to any Hollywood “body transformation” stories, one common theme you’ll hear is people being tired of eating “boiled chicken breast”. The thing about chicken breast is that it’s very low fat and has no carbs in it, so it’s almost all protein. The problem is that it doesn’t have much flavor has a tendency to dry out easily. Even if you’re on a relatively “low” protein diet for a fitness person (0.82 – 1g per pound of bodyweight, at 175 pounds, you’re still eating between 150 to 165 grams of protein daily.
That’s a lot of protein, and chicken breast is one of the easiest ways to get that protein, even if it’s not the most fun. This particular recipe makes boiled chicken delicious, moist, and easy to eat. I first learned about it in this particular form Jack Spirko of The Survival Podcast, although the basic concept is quite common. Basically you’re making crockpot chicken breast, and then shredding it.
2 – 4 pounds chicken breast (if you use more, you’ll probably need more of the other ingredients)
One jar of salsa (I usually use Trader Joes green tomatillo salsa, but feel free to experiment)
Juice of 1-2 limes (if you want to up the ante, add the zest one of them)
1-8 garlic cloves
Chili powder to taste (I usually do 2 tablespoons; Jack’s original recipe uses “taco seasoning”)
Salt and Pepper to taste (I usually don’t use salt here, and add it to whatever I use the chicken with)
Turn the crockpot on high.
Dump the jar of salsa, lime juice, garlic cloves, and chili powder into a large crockpot. Stir together.
Optional: Wait about 5-10 minutes until the mixture is hot
Place your chicken breasts in the crockpot, and make sure they are coated with the mixture. One easy way to do this is to put them in upside down, and then flip them over.
Cover with lid (very important; crockpots don’t work right if you forget this step)
Wait 4 hours. Remove Lid.
Remove the chicken from the crockpot and shred with two forks.
Dump the rest of the liquid mixture on top of the chicken and mix until even.
Done. Use as is or refrigerate for future use.
So what are the macros on this thing?
95% of the calories come from the chicken breast, so I completely ignore the calories from the salsa. A jar of Trader Joe’s Salsa Verde has about 110 calories in it, and you’re spreading it out over 3-4 pounds of chicken, but if you really want to track every calorie, knock yourself out. To figure out the calories
Weigh the raw chicken. Let’s say it’s 1560 grams.
Once the chicken is cooked, and you’ve added the liquid back in, weigh it again. Let’s says it’s 1740 grams.
Divide the raw weight by the cooked weight, and you’ll get a decimal. In our case 1560/1740 = .8965 or round it to .9.
WRITE DOWN THAT NUMBER!
Now let’s say you want to use 400 grams of chicken breast for a recipe, just divide 400 by the number in step 3. 400/.9 = 444 grams. That’s how much of our final prepared product you should weight out to get 400 grams.
Log 400 grams of raw chicken breast in MyFitnessPal (or whatever you use.)
So how do I use this stuff?
Use it like chicken. Eat it. But in case you’re imagination deprived, here’s a couple quick meals:
Shredded Chicken Bowl
This kind of mimics the main ingredients of a Chipotle Burrito bowl (minus the sour cream and corn). It has a huge amount of protein in it, and when you see this in the bowl, you’re going to think, “there’s no way I’m going to finish all that.” It’s a great first meal, because it’s high in protein with moderate carbs, and relatively low fat. It’ll provide a large proportion of your daily protein intake while leaving you tons of calories for the rest of your day. To reduce the carbs and calories you can leave out either the rice or the tortillas. If you want to up the fat a bit, use tortilla chips instead of tortillas.
Calories and Macros:
Protein: 114 grams
Carbohydrates 82 grams
Fat 15 grams
400 grams of chicken breast (raw weight using the calculation technique above)
3/4 cup of cooked rice
1/2 cup of canned black beans
One ounce of sharp cheddar cheese
3 small corn tortillas
Mix the first four ingredients together. Salt and pepper to taste. Eat along with the tortillas.
Shredded Chicken Omelet
This doesn’t really look like an omelet or taste like one, but it has egg in it, so…whatever. This is kind of the opposite of the recipe above. It’s got a relatively small amount of protein, almost no carb, and a decent amount of fat. You could reduce the fat by leaving the butter out, but why would you want to. It’s a great “small meal”. You could also leave out the butter and egg and use the mixture to make chicken and cheese quesadillas.
Calories and Macros:
Protein: 49 grams
Carbohydrates 2 grams
Fat 28 grams
100 grams of chicken breast (raw weight using the calculation technique above)
10 grams of butter (I prefer Kerry Gold)
2 slices of reduced fat cheese (44 grams; I use Finlandia variety pack from Costco.)
Melt the butter in a pan over medium and cook the chicken until it begins to dry out a bit. (Personally I hit the chicken with some extra chili powder for extra flavor.) Place the 2 slices of cheese on top and wait until it melts. Use a spatula to mix the melted cheese through the chicken. Scramble two eggs in a glass along with some salt to taste. Pour the eggs over the chicken and immediately begin stirring the egg throughout the chicken so that’s it’s evenly dispersed. Turn the heat to low, and once the egg is mostly congealed, form a flat chicken/egg patty and allow to cook for about 30 seconds. Flip and allow the other side to cook to desired doneness. Serve.
In the last few posts, I’ve talked quite a bit about how I’ve lost weight (31 pounds as of today). I’ve gone into some detail about the diet, but I haven’t really talked about the workouts much. There’s a couple reasons, but the main two reasons are 1) workouts are complicated, and 2) 95% of your results will come from your diet. There’s a reason fitness models say, “abs are created in the kitchen.”
I do plan on writing more about the workout in the future, but for today, I just wanted to give you some tips on how to do more chin ups (or pull ups if you desire). When I started this journey 14 weeks ago, I could barely do 4 chin ups or 3 pull ups. This Monday I did 5 chin ups with 40 lbs attached followed by a set of 6 chin ups with 25 pounds attached. Today (Thursday, I did a set of 13 bodyweight chin ups).
Now I know for some people that may not sound very impressive, but I haven’t been able to do more than 8 pull ups or chin ups since I was 19. And I certainly wasn’t as explosive as I am today. So here’s how I did it. You can use this method with either pull ups (palms away) or chin ups (palms toward you). Personally I prefer neutral grip chin ups (palms facing each other). For the rest of this article, I’ll just call them pull ups out of habit.
Some people will tell newbies that they need to be able to do 8 pull ups or 12 pull ups or even 20 pull ups before they start adding weight. But I prefer to start adding weight as soon as you can do 4-6 pull ups. I’ve never been good at doing lots of pull ups, and if I had waited until I could do 12 pull ups before adding weight, I’d probably still be doing 5 pounds. Below is how I did it, and you can too…if you like.
Step 0: Be able to do at least 4 pull ups
If you can’t do at least four pull ups, then that’s your first step. If you can’t do any pull ups, then follow this below video for a nice progression. If you can do at least one pull up, then do several sets of as many as you can do with good form at least three days a week.
Step 1: Add 5 lbs
Once you can do a at least 4 good pull ups, it’s time to add some weight. Get a dip belt. Attach 5 pounds and do a set. Wait at least 3 minutes, then do a second set bodyweight pull ups. On your other two workout days just do one set of bodyweight pull ups. So to recap: one set of weighted pull ups and 3 sets of bodyweight pull ups per week.
Note: I was doing this while on a fairly aggressive cut of 700-1000 calorie deficit per day. If you’re eating at maintenance or bulking, you can do three sets on your weighted day or even to two days of weighted pull ups (I’d recommend at least 3 days recovery between weighted sets.)
Step 2: Adding reps
Keep doing the weight you added in Step 1 plus two sets of bodyweight pull ups on other days until you can do 6 weighted pull ups. Here are some tips:
Focus on trying to make your upward movement as explosive as possible.
Try to keep your shoulder blades retracted (pull down and toward each other)
Don’t reach your neck for the bar.
Don’t struggle with half reps. When you can’t complete the rep with good form, don’t do it at all. If you really want to do another rep, jump up to the top and do a long negative (slow descent) or get an elastic band and do assisted pull ups.
Step 3: Add 5 more pounds
When you can complete six good, explosive pull ups, it’s time to add 5 more pounds.
If you can do 5 or more reps with the higher weight, then add 5 pounds again next week.
If you can only four reps with the higher weight, stay at that weight until you can get 6 reps and then add another 5 pounds.
If you can’t get four reps with the higher weight, drop the weight by 2.5 pounds the next week.
Keep doing your bodyweight pull ups for the second set and on your other two days.
Step 4: Add weight to your second set
When you get to the point where you’re doing pull ups with 10% of your bodyweight added, you can start adding weight to your second set. So if you’re 180 pounds, when you get to 20 pounds, add 5 pounds to your 2nd set. Generally speaking you should be able to get at least one more rep out of your 2nd set with lighter weight than your first heavy set.
Whenever your second set gets 2 good reps higher than your first set, add five more pounds to it. Follow the same rules as step 3 (but with a higher rep count).
Step 5: Take videos of yourself doing weighted pull ups.
That’s pretty much it. The video below is my second set of weighted pull ups this week with 25 pounds added. You can see my weight progression in the table below. Notice that even though my weight is going down, the total weight I’m lifting is going up. (So my absolute strength and relative strength are both increasing.)
Frequently asked questions:
Man! I could NEVER do weighted pull ups!
It’s not really a questions, but that is exactly what I thought until I started doing it. I’ve never been good at pull ups. When I was in the Air Force Academy, the max I ever did was 13, and I assure you the last five were not nearly as explosive as the last five in my video at the top. When you see someone doing pull ups with 70 pounds attached, you think, “there’s no way I can do that,” and you’re right. You can’t do it…now. But if you start with adding 5 pounds, increase your reps to 6, add five more pounds, rinse and repeat, you’ll be doing 45 pounds before you know it.
So what’s this simple secret you mentioned in the title?
Too subtle, eh? The secret is adding 5 pounds. As you get stronger, you’ll be able to do more pull ups with just bodyweight.
Does this work for weighted dips too?
Absolutely. It actually works even better for weighted dips. In the time it took me to go from 0 to 45 pounds for pull ups, I went from 10 pounds to 77.5 pounds for 6 reps for dips. The only thing holding you back is not using a dip belt. Some gyms even have one you can borrow. But if not, buy one on amazon.
Where did you learn how to do this?
Greg O’Gallagher from Kinobody is the person who made me believe I could do it, and I was following his Aggressive Fat Loss Program while implementing this plan. Actually, I’m still on it. When I get down to 175 pounds, I’ll re-evaluate my bodyfat and see where I want to go from there.
You look pretty good. What do you eat? — Jerry Seinfeld
Just skip to the end please
I lost 14 pounds on the Atkins diet and by intermittent fasting. Then I found Kinobody and am now doing his Aggressive Fat Loss system. It’s a combination of intermittent fasting and weight training. No cardio beyond walking or recreational activities is required.
The journey to fatness.
It’s embarrassing to admit it, but the past few years have been a journey toward obesity. I was a scrawny kid who could eat anything. I graduated high school at a whopping 145 pounds. Then I went to the Air Force Academy and went down to a downright skeletal 134 pounds in Basic Training.
A skeletal 134 pounds
By the time I graduated college I was 170 pounds. But then I got a job as a lifeguard and beach attendant at the Breaker’s Hotel and Resort in Palm Beach, FL. That took me down to 165 pounds of tanned, bleach-blonde muscle despite eating probably 5,000 calories a day. Unfortunately, my high school weight and beach experience reinforced the notion that I could eat whatever I want and still be thin.
Bleach blonde, tan, and buff. 165 pounds despite eating probably 5,000 calories per day.
…and then I got old. Everyone always said, “wait till you’re 40,” but it happened to me at 24. I was able to stave off the weight gain by sheer physical activity—capoeira, karate, tai chi. ballroom dancing, Latin dancing. And then I got married and got a real job. It’s a lot harder to maintain that kind of lifestyle when you’re working full time and have a wife who wants to spend time with you. I tipped the scales at a 185 pounds when I got married at 26. A few years later I was 200.
To Insanity and.. Beyond!
Obviously, I need to start exercising again, but we had moved, and I didn’t know where to find a good dojo and dance studio, so I turned to Beach Body. I started with Slim in 6 but all the lunges were too hard on my knees, so I switched to Power 90 (the much easier precursor to P90x). From the, the Power Half Hour, and eventually P90X itself. All of them work to some degree, but they take progressively more and more time. P90X requires a whopping hour and half a day. Six days a week. It’s just not fun. Then I tried the aptly named Insanity. I lasted three sessions. It really is insane, and not in a good way. The human body is not meant to work in that particular way. Anyway, my first son, Logan was born, and after 3 sleepless, exerciseless months. I figured I needed to workout again. That’s when I found Rushfit, designed for and marketed by MMA fighter George “Rush” St Pierre. I really liked the full body nature of the workouts and the relatively short time (30 minutes plus a 10 minute warm up). It was nice to have kick boxing moves performed by actual martial artists…but my knees didn’t like strain, so I had to take it easy on certain days. Still I was in overall good shape, although still over 200 pounds. (Nothing scarier than an overweight, in shape, martial artist right?)
And then. And then my second son, Corban was born, and the next thing you know I had only worked out twice in the last two years. One workout a year isn’t too bad, I think. Eventually, I tipped the pounds at a whopping 212 pounds!!!
Thar she blows!!!!
What’s love got to do with it?
Unfortunately, none of it really works, because exercising raises your appetite, and it’s too hard on a middle aging body to work out 6 days a week, and who has the time when you have two kids? The key, of course, is changing your diet. Reducing carbohydrates and especially sugars will reduce insulin, which in turn makes it easier to lose weight. I had known this for years, but didn’t want to do it, because…because I love carbs, and I especially love sugar. I love Coca Cola, and Cherry Pepsi, and cookies, and bread, and donuts, and cake (which is really just an icing delivery device). In fact, I told my nursing students that I was living proof that the health belief model was false. I believed in low carb diets, but I didn’t want to follow one…until I wanted family photos with the kids without me looking like a blimp.
My brother had lost 15 pounds or so in a month following the Atkins diet (a kind of low carb diet), and what he was doing seemed pretty reasonable, so I figured I’d try it…in a couple weeks.
How to lose 14 pounds in three weeks
Well, I started off by cheating. I got the flu. A bad flu. With stomach symptoms. To stop the symptoms I stopped eating. Between the starvation and the fever, I lost 6 pounds in 5 days. It would be a shame to waste that head start, so I went Atkins too. The basic Atkins diet is eat high protein, high fat meals, with low carbohydrates. The Atkins diet has “phases” where you vary the amount of carbohydrate. Basically, in the “induction phase” you try to eat less than 20 grams of carbohydrate per day. That turns out to be a lot harder than you might think. The key is that during induction you eat as much as you want as long as it’s low carb. This turns out to be a great diet for carnivores. You typically stay in induction for 2-4 weeks. After induction, you ease up on the carb restrictions but still stay low carb. Once you make your weight goal, then you raise the carbs up to the point you start to gain weight again, and then reduce back to a stable weight. That final stage very much resembles a Paleo diet.
I also started using “intermittent fasting,” which is a essentially, trying to do all your eating in an 8 hour window, and then not eating (fasting) for 16 hours. For me, that means I try to be done eating around 8pm and then I don’t eat until around 11 or 12 the next day. Since beginning using the low carb, intermittent fasting diet, I have lost 14 pounds in 3 weeks (including the 6 pounds from the flu). I’m rarely “starving” although I do get quite hungry around 5pm. Most of the days I only eat two meals (just because of convenience), although I do eat some snacks. An important point with intermittent fasting is that you can choose your fasting window. If you work out first thing in the morning, you probably don’t want to wait until noon to eat. If you sleep in, you could delay until 4pm. And feel free to break the routine for social life. The key is to choose something that works for your schedule and your life.
What the heck do you eat? That must be boring!
Low carb dieting does take some imagination, but really, you can have quite a lot. Over the next few days, I’ll post some recipes, but here are some sample meals:
Cheeseburger (no bun)
Pulled pork with low carb barbeque sauce
Arugula steak salad
Chicken Alfredo over a bed of arugula
Eggs and bacon
Egg pucks (crustless mini quiches)
Baked chicken and spinach salad
Almond crusted tilapia (or any fish for that matter)
Uncured Turkey and a slice of cheese (with mustard and pickle if you like)
Parmesan Cheese Whisps (1 carb per serving; currently available at Costco)
Small handful of almonds (preferably flavored with something other than sugar)
Avocado chocolate pudding
Dark chocolate (do yourself a favor and buy some good stuff; life’s too short to eat crappy chocolate)
Generally speaking you can have as much meat, eggs, butter, bacon, and leafy green vegetables as you like. You can eat some fruits and vegetables that are high carbohydrate in moderation. For example a six inch section of cucumber has 6 carbs. That’s more than a quarter of your allotment during induction phase, but if you only eat a two inch section, that’s only 2 carbs.
Isn’t Atkins really hard to follow?
Quite honestly, Atkins is a very easy diet once you get the right mindset. You eat as much as you want, as long as it’s not carbohydrate. It does take some effort, because we are surrounded by delicious smelling carbohydrates. The last thing I eat every day are four large bittersweet chocolate chips; about 5 carbs. The most important thing is not to hang around food you shouldn’t be eating when you’re hungry.
Unfortunately, the weightloss can be temporary. It’s the total caloric intake that determines weight loss/gain. Sometimes your body adjusts to the diet and you simply start eating more. Other issues with the diet include that it can be constipating and can cause leg cramps. Both of these issues can be dealt with by taking magnesium supplements. You’ll also find that you need to drink a lot more water while on the Atkins diet.
But isn’t fat bad for you?
There isn’t enough space in this post to go over all the ways this myth is wrong. Let’s just say, “no.” Fat is not bad for you, and saturated fat isn’t bad for you either. Now, there is a caveat, because today’s mass produced meat is not necessarily the healthiest, and sick animals often store toxins in their fat. So, whenever possible, you should try to eat pastured meat from local farms. For further reading, I’d suggest Dr Ravnskov’s Fat and Cholesterol are Good For You. Dr Mercola also has a good resource page debunking the saturated fat myth.
Insulin is the key
The real enemy is insulin. High carbohydrate meals cause an increased insulin response to prevent high blood sugar. Insulin tells your liver and muscle cells to pull in sugar and make glycogen out of it. When your liver runs out of room to store glycogen, it starts making triglycerides (fat transport molecules). Then it sends the triglycerides out through your blood where the insulin to tells fat cells to pull in them in and store them permanently as fat. Meanwhile, the surge of insulin spurs a hunger reaction within a few hours, causing the cycle to repeat itself over and over.
Reducing insulin is the key to weightloss, and the key top reducing insulin is eating fewer carbohydrates. The long calorie free time with intermittent fasting also helps reduce insulin levels, even without changing the amount of carbohydrates. Now, ultimately, you have to eat fewer calories, and that’s the beauty of a low carb diet. After a while, you just aren’t as hungry.
How long are planning on keeping this madness up?
Actually, I’ve already stopped. My goal is 175 pounds, but Atkins, although doable, isn’t always that fun. The Kinobody approach is much more inline with my long term goals and overall eating philosophy. I’ve decided to go Kinobody Aggressive Fat Loss program, which is designed to help you lose between a pound and a half to two pounds of fat per week while maintaining or even building muscle.
Kinobody Aggressive Fat Loss is a bit more complicated than Atkins, because you have to calculate your calorie deficit to achieve your desired weight, and then try to “hit your macros” which means eat the appropriate ratio of protein, fat, and carbohydrates each day (although in reality it’s fairly lenient as long as you eat enough protein to maintain your muscle).
Aggressive Fat Loss still uses intermittent fasting, which I like, and you can eat fun things like dessert every now and then as long as you adjust the rest of your diet. The basic plan is to push your first meal of the day as far back as possible and then eat two meals, one large and one small. The nice thing about the eating this way, is your large meal can be a feast! Even Chipotle! (Although you’re supposed to order triple chicken to get enough protein.) Once you’ve tracked everything for a week or two, you get the hang of things, and you don’t have to track as much.
But you’re not fat
I don’t know why people say this. They’re obviously 1) blind, 2) lying, 3) trying to minimize/rationalize their own fat inertia. Admitting you have a problem is the first step to recovery. I’m fat…not because of lack of exercise…but because of my love of sugar. I really think that in my case I was actually addicted to large amounts of carbohydrate (particularly sugar). So I think going Atkins for a little while was a necessary step for me, because it allowed me to truly break the habit. But eating low carb all the time can lead to low leptin levels (a hormone ) that in turn makes it harder to lose weight.
Are you allowed to work out while fasting?
Yup. I had originally planned on mostly following the workout plan espoused by Martin Berkhan of LeanGains.com. It’s essentially using heavy weights in compound movements. The core movements are dead lifts, chin ups, squats, and bench press. You try to work out three times a week. You do three sets of each exercise. You try to do 2 – 3 sets with very heavy weight on the first set (~5 Reps Max). Then drop the drop the weight 10% and try to do 5-7 reps for the next two sets. Martin calls this a reverse pyramid. That’s it. No “cardio” other than recreational (e.g., riding a bike for fun, walking the dog, playing ultimate frisbee, etc.). For those of you addicted to cardio, do yourself a favor and read Mark Sisson’s The Case Against Chronic Cardio.
Martin’s website is worth reading, although he hasn’t written their lately, his philosophy makes a lot of sense, and you certainly can’t argue with the results. (See video below. Warning: You might want to turn down your volume unless you really like Swedish heavy metal.)
What the Heck’s a Kinobody?
That’s a Kinobody
Another person worth looking at is Greg from Kinobody. He has a similar although somewhat different take from Martin. The diet is very similar, but the workouts are geared toward generating a classic V shape (large shoulders/lats, thin waist). I’ve got to say, that Greg is a content marketing Juggernaut.
He’s doing everything right in that department. His YouTube channel has almost 400 videos on it ranging from him demonstrating exercises to talking philosophy. He goes over various aspects of his diet, including video food diaries where he records everything he eats in a 24 hour period. So he’s practically giving away his entire program for free to anyone who has enough time to watch all the videos. He also has a website/blog and podcast. He tons of before and after photos, including some of himself. He has interviews with people who have used his program to achieve good results. He’ll give you a free PDF guide in exchange for giving him your e-mail address (this strategy is called a lead magnet). You then get an e-mail a couple times a week where he discusses aspects of his program and makes special offers. All of his products come with a 60 day satisfaction guarantee. And he even as an affiliate program, and yes I signed up for it, and the links on this page are affiliate links. (The affiliate program was cancelled about a week after I signed up for it, so my support for kinobody programs is untainted by monetary considerations.) He’s a case study in how to market a digital product…and it works. I bought his program.
If you’re looking to start an online business, you would do well to emulate what he’s doing. But if you’re looking to get fit, you’d do well to emulate him there too. Greg is an absolute beast. As they would say at the Air Force Academy, “a physical animal.” So with all the free content, why would you buy his product? Maybe to thank him? Maybe because you don’t have time to watch 400 videos to piece together the various systems? Maybe because of the private Facebook group of people who encourage each other and share recipes? Probably because when you listen to someone and like what they say, you begin to trust and like them, and people buy from people they like. I like Greg’s approach. I like his philosophy. I like that he shares his own struggles.
That’s it for it now
I’ll keep you posted over the next few weeks as to my progress.